Exercising in a moderate- to high-intensity aerobic zone can lower your risk of disease and improve your quality of life, according to the American College of Sports Medicine. When you are in the aerobic zone your heart and respiration rates are higher than normal and you are using oxygen efficiently. It is challenging but you can still speak. Training in the aerobic zone can improve the strength of your heart and lungs, lower your body fat and improve your endurance. Figuring out your aerobic training zone with your resting heart rate only takes a few minutes.
Calculating Aerobic Training Zone
Step 1
Find your pulse in your wrist or neck using the first two fingers of one hand. Using a stopwatch or watch, count the beats for one minute. Record this number as your resting heart rate, or RHR.
Step 2
Subtract your age from 220 and record the result on your paper. This is your age-predicted maximum heart rate, or APMHR.
Step 3
Subtract your RHR from your APMHR and record the result. This number is your heart rate reserve, or HRR.
Step 4
Multiply your HRR by 40 percent. Add in your RHR to the result. This is the low end of your aerobic training zone.
Step 5
Multiply your HRR by 85 percent. Add your RHR to the result. This is the high end of your aerobic training zone.
Tips and Warnings
- Use this range of 40 to 85 percent when you are performing cardiovascular exercise. Re-calculate the range periodically as you get more fit because your RHR will get lower. Take your resting heart rate before you get out of bed in the morning or after you have been sitting for an extended period of time. Use a heart rate monitor during training so that you do not have to keep taking your pulse. Use these zones as a guideline only. Aerobic fitness testing with a professional can provide more accurate data.
- Do not use this training method if you are on medications, such as beta blockers, that regulate your heart rate and blood pressure. Do not go up to the 85 percent if you feel out of breath or dizzy. Stop exercising if you feel lightheaded or dizzy. Do not start training at the top of your zone. Build up slowly.
Things You'll Need
- Stopwatch or watch
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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